Roll The Dice

Warm Up

Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, just search mobility exercises on YouTube.

Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.

The Drill

Part 1

Pair clients up into similar fitness levels. Pairs should begin by completing – in order – one complete round of the circuit at their own pace.

Part 2

As pairs complete the circuit assign them a number of additional stations to complete (for example: those that completed the circuit first I have 16 stations too, those that completed last I gave just 10).

They should start completing those additional stations immediately, however not in order.

One person from the pair will run into the centre of the circuit and roll a single die. The pair will then progress 1 to 6 stations (depending on the die result) forwards and complete the station they land on (just like in a board game).

Pairs should repeat this process, working their way around the circuit until they have completed all of their additional stations. Have them take drink breaks as needed.

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Another great workout for me to try, I have a similar workout called The Demon dice. I spread the six stations out in a semi circle. I Split the group in to two teams and place the team bases 30 metres away from the circuit. Players individually roll the dice; they then sprint over to complete the station that relates to the number on the dice. Once they get back, they put a coin in to their team pot and roll again. Players who roll the same number twice in a row must sprint 400 metres then back to the station they rolled. The team with the most coins at the end wins. I usually play for two ten minutes halves with a cheeky team game at half time to break it up.

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